Does Oolong Tea Have Caffeine? Chart, mg Per Cup & Brew Tips

Caffeine comparison chart: oolong vs coffee, matcha & other teas

Treat these as ranges, not one exact number—your brew choices change the result.

Caffeine comparison for oolong, green, black, matcha, coffee and espresso (per 8 oz).

• Oolong tea: ~25–45 mg (stronger steeps can run higher)
• Green tea: ~20–45 mg
• Black tea: ~40–70 mg
• Matcha (2–4 g whisked): ~40–140+ mg (depends on grams used)
• Coffee (drip): ~80–100 mg
• Espresso (1 oz shot): ~60–80 mg (smaller volume, higher concentration)

What is Oolong Tea? Benefits & Brewing
Shop Nepal Oolong Teas (Collection)

Why your mug won’t match a single caffeine number (and why that’s great)

1) Leaf & processing. Oolong isn’t one style—it’s a spectrum. Greener oolongs (lighter oxidation) can feel bright and floral; amber or roasted oolongs feel rounder and toasty. Oxidation and roast shape flavor and extraction behavior, but they don’t “create” caffeine. The caffeine you experience is mostly about how you brew.

2) Particle size & format. Whole, hand-rolled leaves (a hallmark of premium oolongs) release caffeine and flavor more gradually than broken grades or bag cut. That’s why short, repeated gongfu infusions can taste profound yet feel gentle—extraction is portioned out cup by cup.

3) Leaf-to-water ratio (dose). More leaf per 8 oz → more dissolved solids → more caffeine in the cup. Western style commonly uses 2–3 g per 8–12 oz; gongfu uses more leaf in less water but for very short infusions.

4) Water temperature & time. Hotter water and longer time extract more caffeine. Much of the caffeine comes out early, but meaningful amounts continue to dissolve as steeps lengthen.

Oolong’s “smooth energy” vs coffee (and even other teas)

• A typical oolong cup delivers significantly less caffeine than a standard coffee at the same volume.
• Tea naturally contains amino acids (like L-theanine) that many people experience as a balancing counterpoint to caffeine’s edge.

Sensitivity varies. If you skew jittery, choose lower temps and shorter times, and consider amber or roasted oolongs for a rounder ride.

Brew settings to reduce caffeine (without losing flavor)

• Water: 185–195°F (85–90°C)
• Time: 2–3 minutes (taste at 2:00; pull by 3:00)
• Dose: ~2 g per 8 oz (about 1 level tsp of rolled oolong)
• Leaf: Prefer larger, whole leaves; avoid broken grades or bags
• Multiple infusions: Later short infusions are naturally gentler

Skip this myth: A quick 10–15 second “rinse” does not meaningfully decaffeinate tea. Lowering temperature and time works far better.

Brew settings to increase caffeine (for mornings)

• Water: 195–205°F (90–96°C)
• Time: 3–4 minutes (taste at 3:00; pull by 4:00 to avoid harshness)
• Dose: 2.5–3 g per 8 oz (heaping tsp)
• Leaf choice: Bud-heavy or lightly broken grades extract faster
• Style: Greener oolongs feel brighter; roasted oolongs feel rounder

Western vs gongfu vs cold brew (how the method changes your day)

Western method (familiar mug):

• 2–3 g leaf → 8–12 oz water → 2–4 minutes.
• One larger caffeine “dose” in one mug. Simple, consistent, easy to tweak.

Gongfu method (many short infusions):

• 5–7 g → 100–150 ml (3–5 oz) → 15–40 seconds, many rounds.
• Total caffeine across the session can equal a Western mug, but it’s spread out. Many people experience calmer focus from small cups sipped over time.

Cold brew (hands-off, mellow):

• 1 tbsp loose leaf per 12 oz (350 ml) cool water → 8–12 hours in the fridge → strain.
• Lower extraction of tannins and bitterness; naturally sweet, often a gentler feel.

Nepal’s Ilam terroir: why our oolongs taste so clean

Grown in the Himalayan foothills at cool elevations, Ilam leaves mature slowly, concentrating aroma precursors that unlock during oxidation and roast. The result: clear, honeyed profiles, ripe-fruit undertones, and a smooth finish that holds across multiple infusions. Because much of the tea is hand-rolled and orthodox-processed in small batches, you get a leaf that brews beautifully at both Western and gongfu settings—with predictable extraction and excellent re-steep value.

Variables that meaningfully change caffeine (deeper dive)

Leaf part & grade. Tips or buds often skew a little higher; mature leaves extract slower. Whole rolled leaves keep extraction orderly; broken grades extract faster.

Harvest & season. Early-spring leaves can taste brighter and extract differently than late-season; neither is “always stronger”—brew changes trump season.

Roast level. Roast shifts aroma and texture more than it boosts caffeine. It can slow extraction slightly, which is why roasted cups often feel calmer.

Water chemistry. Very hard or highly chlorinated water can mute flavor perception; use filtered water for cleaner results (you may brew shorter yet taste more).

Resting time after opening. Freshly opened, aromatic oolongs can feel “bigger.” As headspace accumulates in a tin, adjust dose/time slightly to keep the same target cup.

Common myths about oolong & caffeine (and the fixes)

• “Dark color = more caffeine.”
  Color comes from oxidation/roast and infusion strength, not just caffeine. Brew temp/time matters more.
• “Rinsing removes the caffeine.”
  A quick rinse is for unfurling leaves and warming your pot. For less caffeine, brew cooler and shorter.
• “Long steep = better tea.”
  Past a point, you extract bitterness and more caffeine without adding balance. Taste at 2–3 minutes and stop where it’s sweet.
• “Oxidation creates caffeine.”
  Caffeine is present in the leaf; oxidation shapes flavor and extraction behavior, not the caffeine molecules themselves.
• “Cold brew = decaf.”
  No—just gentler extraction. It still contains caffeine, but the feel is softer for many people.

Safety & daily limits (common-sense approach)

• Many healthy adults use ~400 mg/day as a practical upper limit from all sources.
• Pregnant or breastfeeding, caffeine-sensitive, or managing a specific condition? Talk with your clinician and consider a lower personal limit (some guidelines suggest ~200 mg/day in pregnancy).
• Tea’s tannins may reduce iron absorption from plant foods if sipped with meals; spacing tea between meals is a simple workaround.

Educational information only, not medical advice.

Simple oolong brew guide (bookmark this)

• Leaf: 2–3 g per 8 oz (heaping tsp for rolled oolong)
• Water: 185–205°F depending on flavor/strength preference
• Time: 2–3 minutes (gentler), 3–4 minutes (bolder)
• Gongfu: 5 g / 120 ml, 20–30 s, 6–8 rounds, ~95°C to start, adjust by taste
• Cold brew: 1 tbsp / 12 oz, 8–12 hours, strain, serve over ice

Real-world scenarios & quick fixes

“I switched from coffee and still feel jittery.”
Drop to 185–190°F, steep 2:00, and use ~2 g per 8 oz. Choose amber or roasted oolongs. Sip smaller cups, add a light snack.

“I need a stronger kick before a workout.”
Use 195–205°F, steep 3–4 minutes, 2.5–3 g. Try a greener oolong for brightness; consider two short infusions back-to-back.

“I love tea at night but sleep is tricky.”
Pick roasted oolong, brew 185°F for ~2:00, small cup. Or cold brew in the morning and pour a small glass with dinner.

“My tea tastes flat.”
Try filtered water, raise the dose slightly, shorten the time to keep sweetness, and make sure the leaves have room to expand.

Related readings:

• What Is Oolong Tea? Health Benefits & Brewing Guide
• Choose the Right Oolong Tea for You
• Nepal Oolong Tea: Flavor, Health & Brewing
• How to Brew Nepali Loose Leaf Tea Perfectly Every Time
• Gong Fu vs. Western Tea Brewing: Master the Art

Shop single-origin Nepal oolongs (Ilam) — small batch, big character

Clean, honeyed profiles; layered aroma; smooth finishes across multiple infusions. Ships from Boston.

• Annapurna Amber Oolong — honeyed amber liquor with smooth stone-fruit; superb afternoon focus.

• Ruby Oolong (Organic) — richer body, ripe fruit, light toast; a satisfying mid-morning cup.

• Dragon Claw Oolong — distinctive, structured cup; brew shorter for clarity, longer for depth.

• Explore All Oolongs →

FAQ: oolong tea & caffeine